December 20, 2018

By Alpha Athletics Crossfit 412 | December 19, 2018

CrossFit:  Warm Up: Get Your Chili Warm  Skill: Turkish Getup Strength: 15min clockAll Levels: Work to a heavy Turkish Getup WOD:  4 x 500m Row Repeats *Rest ratio 1:1* BodyFit: 281 Warm Up: Get Your Chili Warm  Trunk: 3rds8/8 Getup Situp8/8 MB2T WOD: 10rds1min on /1min offMax Meter Row 

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May 30, 2018

By Alpha Athletics Crossfit 412 | May 29, 2018

Warm Up: Shoulder DROM 3rds 8/8 Single Arm KB Press 8 Strict No Jump Burpees 8 Plate Touches Hip Mobility Skill: Turkish Getup Strength: Turkish Getup All Levels: Work to a heavy 1 (R&L) WOD: “IV Drip” 10rds 5 DB Snatch – R (50/35) 5 Burpee 5 DB Snatch – L

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